Give Mace and Club Front Squats a try in your next lower body training session. These are great for strengthening the legs, and for both real life and fitness training. Using a club or mace to perform your squats can improve form for barbell squats or strongman type lifts. For building a great squat, or as an additional exercise to add to your club and mace training, begin by holding the club or mace resting on a shoulder then work on your leg and hip form. As your form improves, squat with the club/mace upright but close to the body working on keeping the torso upright utilizing core stability. Once that form is good, begin pressing the club/mace away from your body until full are extension and an upright back is achieved. If you’re trying to improve your barbell squat or build strength in the core, begin the same way as described above.
Switching Gears and heading back into the Heavier Club and Mace Training. The workouts will have Numbered Titles to make easy reference to them. These next few weeks of workouts are going to be a combination of heavy, more complete body workouts with some new adaptations to keep the mind/body connection.
You can Perform This Workout with Single or Double Clubs. Follow along beginning with Today’s Club and Mace Training. Stay Safe – Be sure to keep good posture, shoulders pressed downward toward the rear pockets, and use a weight that is challenging yet still allowing for good form. Be sure your training area is clear and free of anything including other people and pets.
Train hard. Train Smart. This is a timed workout and can be used as a benchmark to test progress throughout the year – we will discuss this in a future workout blog post and why it is imperative to use consistent metrics when tracking athletic ability.
Please share these workouts with your friends or clients. Thanks!
Red – Everyone Follows
Orange – Beginners
Blue – Advanced
1 or 2 clubs Matched Weight 20lbs Rx Adv/Int Men 12.5lbs Adv/Int Women
Mace 20lbs Adv/Int Men 15lbs Adv/Int Women
See the Exercises Here;
Basic Warm Up
5 Push Ups or Press Ups
1 Min Elbow Plank
30 Sec Side Plank – Each Side
1 Min Yoga Child Pose
1 Min Downward Dog
30 Sec Back Bridge
10 Front Swings Single or Double Clubs
10 Front Swing to Cleans Single or Double Clubs
10 Mace Rear Pendulum Swings
Done for 5 Rounds Time Cap of 15 Minutes
10 Double Front Swings Rx Weight Men@ 20lbs Women @12.5lbs
10 Double Long Cycle
20 360’s Rx Mace Weight Men @ 20lbs Women @ 15lbs
Done for 6 Rounds Time Cap 19 MInutes
In this episode, the Steel Mace Warrior speaks with Don Giafardino, the owner of Adex Clubs and Maces. They talk about his story which includes a shoulder injury he suffered with for years and how he took action with clubs and maces as an alternative to pills and surgery.
For more information about the Steel Mace Warrior – VISIT HERE
Today’s Workout is going to blow some minds! It’s that time again to switch up from the strength phase with all of the good eating and extra calories and get into that lean out phase focused on endurance. Say good bye to those heavy grinds and get yourself mentally prepared to go the distance. The Vintage Strength Games at The Olympia is 15 weeks away. This leaves a solid 2 months of endurance and leaning out. Get the rest of that winter flab off and get a fresh start going into the final training phase before the competition. This lean out phase will be tough but worth it. Use a weight that is challenging and do the exercises in groups of 10 or 20 changing arms when fatigued. Be sure to use a white board or poker chips to keep track of sets. Let’s go! Please share with someone who might be interested.
Jumping Jacks 10
Push Ups 6
Press Ups 6
Elbow Plank 30 secs
Side Plank 30 secs L+R
Back Bridge 30 seconds
Front Swings X 100
Long Cycle Single Club X 100 each arm
Inside Mills X 250 each arm